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EPIC MEAL PLAN 

This 7-day meal plan will take the stress out of putting a meal on the table during the holidays without breaking the bank.

7 meals | 1 dessert | Serves 4 | Ready in 20 min | $4 /serving or less 

1. Get the grocery list

2. Order groceries

3. Follow the meal prep tips

4. Click recipe links to cook


SUNDAY

Donair

SERVES: 10 

TIME: 15 min

CPS: CA $1.80/US $1.53


TIP:

Follow the recipe using ground chicken instead of beef to make shawarma.  

While loaf is cooking, slice veggies and prepare sauce, if using.  

Instead of East Coast Donair Sauce or Dillicious Tzatziki, try it with Creamy Ranch Dressing, sour cream, tahini dressing, or even hummus.

WHY WE LOVE IT:

This recipe makes 10 servings – lunch for tomorrow is done! Or, wrap remaining loaf in plastic wrap and refrigerate until Wednesday to serve alongside Fettuccine Alfredo. Pan fry to reheat.

Budget friendly – this recipe will only cost you less than $2 per serving. 

CHANGE IT UP!

No time to cook? Mix 2 lbs (900 g) lean ground beef with seasoning and ¼ cup water. Freeze until needed, then prepare recipe according to pkg instructions.    

MONDAY

Poke Bowl 

SERVES: 4

TIME: 20 min

CPS: CA $4.25/US $3.61


TIP:

Some ideas for additional or alternative toppings include sushi-grade raw fish like tuna or salmon; carrot ribbons; avocado slices; diced green onion; shredded green leaf lettuce; and a dollop of sriracha aioli.  

Sprinkle on Poke Bowl Topper Blend for added umami flavour. Everything Bagel Whole Food Topper or sesame seeds will taste good too!  

Use 4-in-1 Mandoline fit with the 1.5 mm slicer to slice veggies. 

WHY WE LOVE IT:

Perfectly balanced plate with almost no cooking involved! 

Customizable – make it vegetarian by swapping shrimp for tofu and more edamame.  

CHANGE IT UP:

Short on time? Combine mix with ¼ cup oil, 3 tbsp rice vinegar, 1 tbsp water, ½ tbsp fish sauce, and juice from 1 lime and drizzle over cold noodle salads, leafy salads, and stir-fries.  

TUESDAY

Crispy & Crunchy Chicken Strips 

SERVES: 4

TIME: 25-30 min

CPS: CA $2.27/US $2.01


TIP:

For extra crunch, spray coated food with oil before baking. Avoid spraying Sheet Pan Liner.  

Chop chicken into bite-sized pieces before coating to make chicken nuggets.  

WHY WE LOVE IT:

This is a multipurpose mix! Use it to coat any proteins or veggies before roasting in the oven.  

WEDNESDAY

Fettuccine Alfredo

SERVES: 6

TIME: 10 min

CPS: CA $14.1/US $0.97


TIP:

Cook pasta on Monday or Tuesday night if you have time. Rinse with cold water and place in a container; lightly stir in olive oil to prevent sticking, then refrigerate. Reheat in the microwave in Multipurpose Steamer.  

Shave 5-8 min of cook time when you reheat pre-cooked macaroni.   

Stir veggies in with pasta and sauce., such as  Try with baby spinach, sliced mushrooms, frozen peas, grated zucchini, and steamed broccoli, or any on sale veggies!. 

For an easy protein option, serve with leftover Donair loaf slices from Sunday night’s dinner. Or, stir cooked ground meat of your choice into dish.

WHY WE LOVE IT:

Quick and budget-friendly—around $1 per serving! 

Customize your way with dairy or non-dairy milk! 

THURSDAY

Hearty Minestrone

SERVES: 4

TIME: 20 min

CPS: CA $2.21/US $1.88


TIP:

Save time and money at the grocery store by cutting down on ingredients! Serve with ½ cup cooked rice instead of a whole-grain roll as the recipe suggests since you’re already picking up rice for other recipes this week.  

Replace lentils with white beans or ½ lb (225 g) cooked ground meat.  

We recommend frozen vegetables for this recipe because they cook faster and are less expensive, but fresh veggies work too! If you have any in your fridge that you want to use up, toss them into the soup!  

Remember to take beef strips and chicken out of the freezer for Beef & Broccoli Stir-Fry and Chicken Fried Rice.  

WHY WE LOVE IT:

Speedy weeknight recipe. This one-pot meal goes from raw to ready in only 20 minutes with minimal cleanup required.

CHANGE IT UP:

No time to cook? Season 1 lb (450 g) lean ground meat (beef, chicken or pork) with seasoning. Freeze until needed, then cook on the stove.

FRIDAY

Beef & Broccoli Stir-Fry

SERVES: 4

TIME: 15 min

CPS: CA $3.65/US $3.10


TIP:

Swap beef strips for lean ground meat. It cooks quickly and can be more budget friendly.  Use the same type of ground meat that you used for Donair to streamline shopping—check for sales on club packs at the grocery store! 

Use crumbled medium-firm tofu instead of meat for a vegan swap.  

Save money by using frozen broccoli florets instead of fresh.  

Serve with rice to balance your plate. Make sure you have enough cooked for tomorrow’s Chicken Fried Rice!  

WHY WE LOVE IT:

Better than takeout! This is a delicious and budget friendly alternative to eating out on a Friday night! Only $3.65 a serving compared to $10.20 at Panda Express. 

CHANGE IT UP:

No time to cook? Mix 1 lb (450 g) beef strips or lean ground beef with seasoning. Freeze until needed, then cook on the stove.  

SATURDAY

Chicken Fried Rice

SERVES: 4

TIME: 20 min

CPS: CA $3.90/US $3.32


TIP:

Use up leftover rice from last night’s Beef & Broccoli Stir-Fry. Day-old cooked rice is even better for fried rice than fresh. You can cook the rice up to 3 days before! 

This recipe is the catch-all for leftovers. Follow recipe, but don’t be afraid to stir any leftover meat or veggies too.  

WHY WE LOVE IT:

Customizable – instead of chicken breasts or thighs, try this recipe with cubed tofu, beef strips, pork, fish, or shrimp. 

CHANGE IT UP:

No time to cook? Mix 1 lb (450 g) chopped chicken with seasoning. Freeze up to 1 month. Defrost, then roast in the oven.

Dessert

Gingerbread Cake

SERVES: 12

TIME: 20 min 

CPS: CA $0.56/US $0.44


TIP:

For a vegan cake, swap eggs for ½ cup unsweetened applesauce or silken tofu.  

For a lower calorie and fat alternative, swap oil with ¼ cup unsweetened applesauce. 

Microwaved cake is best eaten the same day it’s made. If baked in the oven, wrap well and store in a cool place up to 2 days.  

After cooling, brush cake with dark rum to keep it moist.  

One recipe makes 12 servings.

WHY WE LOVE IT:

Innovative microwave baking—cook your cake in minutes!